This Week’s WODs – CrossFit Aspire

Monday, November 13th

Paused Back Squat 2
– Controlled descent
– 1 sec pause at bottom
– We’ll test 1RM Back Squat next Tuesday, the 21st

4 Rounds for Max Reps
:60 sec Calorie Row
:60 sec Front Squats (95/65)
:60 sec Burpees
:60 sec Rest

Tuesday, November 14th

Split Jerk 3
– Work on improving speed under bar

3 Rounds
10 CTB Pull-ups
15 Push Presses (95/65)
20 KB Swings
– Rx+ 4 Rounds

Wednesday, November 15th

Deadlift 3

Team Series Event 5
AMRAP in 10
3 Burpee box jump-overs
3 Deadlifts
6 Burpee box jump-overs
6 Deadlifts
9 Burpee box jump-overs
9 Deadlifts
Etc…
– Rx 185/125 & 24/20”
– Rx+ 225/155 & 24/20”

Thursday, November 16th

Overhead Squat 3
– Scale to Front Squats

3 Rounds
500m Row
25 Sit-ups
10 OHS
– Use 50% up to (115/80)

Friday, November 17th

Hang Power Clean + Front Squat
OTM 5 – light
Hang Clean
OTM 7×1 – ascending weights

3 Rounds
15 Pull-ups
12 Box Jumps
9 Power Clean & Jerks (135/95)

Saturday, November 18th

Push Press 3

AMRAP in 15
15 Wallballs
10 Medball Sit-ups
15 DB Push Presses
10 Calorie Row

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